Friday Fartlek Run: Macca’s 4 Reps

This session is great for improving speed for runners aiming for an event between 5km and a half marathon (and even out to a marathon). It is perfect for road runners, trail runners, and triathletes alike.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

I first drafted this article 5 years ago.

I originally got the idea for this workout a couple of weeks ago from an Instagram post from maccaruns who is an Australian runner who has had his right arm amputated. I’m currently in Sydney for the Invictus Games so see this as a very fitting time for this post.


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Interval set for a Tuesday morning 1,2,3 minute sets x 4 with a minute rest. Hot sweaty session, with a great bunch of people, how good is the weather at the moment absolutely perfect wish I was at the beach right now…….photo credit-Scotty . . . . . . . . . . . . . . . . . . @hokaoneoneaustralia @fisiocremaustralia @wildernesswear #amputeerunner #neverquit #fenix5 #amputeerunner #hurtingsucks #hokaoneoneaustralia #fitfam #fitnessmotivation #mentalhealth #irun #runhappy #ultrarunner #trainingforanultra #rightarmlessrunner #timetofly #fitness #garminau #fitnesslife #australianinstarunners #beatyesterday #trailrunning #irun4ultra #fitspo #fitnessjourney #melanomaawareness #melanomawarrior #melanomasurvivor #hurtingsucks #purplearmy #triathlonaustralia #trailrunning #airrelaxaustralia #nevergiveup? .

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Macca’s 4 Reps

  • 10min WU Level II;
  • 4 sets of:
    • 1min Level VI, 1min Level II RI;
    • 2min Level VI, 1min Level II RI;
    • 3min Level VI, 1min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

The Warm Up (WU) should be done at a steady intensity, but not over-consuming at Level II for ten minutes.

The main set is made up of four sets.

Within each set run at Level IV for a minute, and follow that with a minute at Level II for your Rest Interval (RI). Next up run at Level IV for two minutes, follow that with a minute at Level II for your Rest Interval (RI). Then run for three minutes at Level IV and then follow that with a minute at Level II for the Rest Interval (RI).

Then repeat the three hard runs and Rest Interval (RI) a total of four times.

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes of stretching to assist with the recovery.

If you would like further advice feel free to contact me.

I am the Head Coach and Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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Lasting 4 weeks long this programme can start anytime (the first workout will be on a Saturday but the programme will be loaded to start the Monday before this workout). Each week includes 3 runs and a stretching session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

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